Kathy Rowland - Bodybuilder

My name is Kathy Rowland. I am 53 years old and work as a personal trainer at Goldís Gym in Aiken, SC. I work alongside my husband Ronnie Rowland who is the Head Trainer. He got me into weight training years ago. He's been a bodybuilder and personal trainer his entire life.

Ronnie developed Slingshot Functional Training (SFT) that is being widely used and has helped many bodybuilders, ranging from recreational to the professional level. He often told me that I had the genetics to win a local bodybuilding show and be competitive at the Nationals. I finally decided to compete in a local NPC show in 2008 and as Ronnie had predicted, I won my first bodybuilding show in Columbia SC. I later went on to win the S.C. State Bodybuilding Championship and got a beautiful ring.

In 2010 I decided to go to the National Bodybuilding Championship in Pittsburgh, PA. I took 8th place, but could have taken 4th. I didnít show up in my best of condition because I was not smiling on stage and I was holding water from being stressed out. I was stressed out because a day before we left to go to the Nationals, received a phone call from our veterinarian that our 8 year old English bulldog had a heart attack and died while getting her nails clipped. That dog hated getting her nails clipped! I had a hard time walking on stage after just going through the death of our family dog.

During a prep I reduce my carbs and fats while keeping protein the same. I also keep eating my once a week cheat meal on Saturday evening/night throughout the entire context prep. Thatís a requirement while being on the Functional Diet because it helps keep you from plateauing and burning out. The Functional Diet is without a doubt the best diet for losing body fat and maxing out your ability to gain muscle. My Functional Diet is composed of 40% protein, 30% carbs, and 30% fats. I consume 5 meals per day and around 1800 calories per day. To the best of my ability, I avoid mixing carbs and fats in the same meal in order to prevent insulin spikes. This enhances the bodyís ability to release body fat to be used for fuel instead of storing it. I consume protein at every meal to speed up my metabolism and build muscle. I also have a weekly cheat meal every Saturday evening/night. Itís usually pizza, popcorn, and ice cream.

Failed diets: The Ketosis Diet and the Carb Cycling Diet. I lost too much muscle, and often felt nauseated and depressed on the Ketosis Diet. When I tried the Carb Cycling Diet, I experienced a lack of energy from sugar and insulin imbalances. It was also much harder for me to track my weight loss because of the constant fluctuations in water weight from carb loading every few days.

I also learned that performing over 45 minutes of moderate-intensity cardio per day caused me to over-train and lose muscle. I have learned to focus mostly on diet during a contest prep and once the diet is no longer taking off the body fat at a fast enough pace, I ramp up my cardio to 45 minutes 6 days per week. I never do cardio on an empty stomach first thing in the morning because it makes me feel tired the rest of the day and it increases carb cravings. I avoid doing cardio on leg day, because my leg routine is so intense, I would overtrain my Central Nervous System.

Working out with heavy weights using high volume (Slingshot Functional Training), eating a Functional Diet (A diet composed of 40% protein, 30% carbs, and 30% fats) along with Functional Cardio (30 minutes of moderate-intensity cardio performed 3 times per week) has dramatically improved my overall health, looks, and self-esteem. It has also improved our marriage and sex life. However, lifting weights, cardio, and eating a well-balanced diet was not enough after I reached the Age of 35. I learned, I also needed to keep my hormones in proper balance by taking weekly testosterone cypionate injections and using progesterone cream daily. This is done under the guidance of a knowledgeable physician. My quality of life is even better than before I reached menopause!



Motivation: My husband, friends, and others around me giving me compliments and support.

I have decided it's in my best interest to stop competing because I fell off a table and had to get two joints in my foot fused. Performing a lot of cardio and losing water to do another show would most likely cause the cartilage in my ankle to wear out faster, thus resulting in an ankle fusion. I am going to continue working alongside my husband as a personal trainer and help people reach their body image and health goals.

Ronnie and I recently published an amazing book called, Functional Training with a Fork. It goes into great detail about the 7 types of Functional Training (Weight Training). The type of Functional Training you should choose depends on your goals (e.g., bodybuilding, figure, physique, bikini, or fitness). Our book also entails a Functional Diet, Functional Cardio, Functional Hormone Replacement Therapy, Functional Sex, etc. Our book is available on Amazon and its changing peopleís lives. We hope everyone in the fitness industry will buy a copy on Amazon. Please let us know what you think when you finish reading it. We are available for any questions you may have. I can be reached at functionaltrainingwithafork@gmail.com.

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Kathy Rowland

Functional Training with a Fork